2017 Move Beyond Cancer PILATES AND YOGA CHALLENGE

InnerStrength of Bayside invites you to register for our

2017 Move Beyond Cancer PILATES AND YOGA CHALLENGE

to raise money for The Pinc and Steel Cancer Rehabilitation Foundation

 This event aims to increase awareness of Cancer Rehabilitation in Melbourne and to ensure that more cancer patients get access to our much needed Physiotherapy and Rehabilitation programs.

 

2 HOUR PILATES & YOGA CHALLENGE

followed by a

 Wellness Seminar

Featuring talks by a Naturopath & Nutritionist, Balanced View Trainer and Personal Trainer

Date: Saturday 18th November

Time: Pilates/Yoga class – 1.30pm

Wellness Seminar – 4.15-6pm

Location: Wesley College, 5 Gladstone Pde, Elsternwick

Cost: $35

We also ask for all of our Pilates/Yoga class participants to fundraise through our Everyday Hero page. We will provide you with social media posts and emails that you can use to help raise funds.

movebeyondcancervic.everydayhero.com/au/pinc-and-steel-south-east-melbourne

All proceeds will help to fund women or men through the Pinc and Steel Cancer Rehabilitation Programs.

There will be raffles and a silent auction throughout the afternoon.

Spaces are limited! To register please email Luci at physio@innerstrengthbayside.com.au

 

 

 

 

 

Tummy Muscle Separation By Lara Syme

 

How do celebrities manage to walk out from the hospital a few hours after giving birth, with a flat stomach and in stilettos? As someone who is well studied in the anatomical and physiological process of pregnancy and birth – I just don’t get it!

 

I tend to see the other end of the spectrum. Often I see women who fight an uphill battle against the hormone Relaxin, right from the peak of that 12 week surge.

 

And a fair number of my patients either notice their tummy muscles separating as their bump grows, or they are diagnosed as having a “DRAM” after giving birth. A 2016 study of 300 first time pregnancies found that 60% of the subjects had tummy muscle separation 6 weeks after giving birth.

 

In most cases, this separation diminishes with time and never causes any problems. Larger separations can however, require specialized exercises, bracing and activity modification to optimise the degree of improvement experienced by the patient.

 

At InnerStrength of Bayside we can do a thorough assessment of your tummy muscles and can create an exercise program appropriate to your needs.

To make an appointment either call us on 85554099 or book online at To make an appointment either call us on 85554099 or book online at www.innerstrengthbayside.com.au

Groin and Hip Pain by Emily Smyth

Groin and hip pain are common problems we see at InnerStrength of Bayside, whether it is an acute groin sprain from sport or chronic hip pain that has gradually come on over time. There are many different structures that may be causing hip pain, such as a muscle strain of the inner thigh muscles (adductors) to Hip Impingement. The key to an accurate diagnosis is your Physio having a good knowledge of the anatomy surrounding the hip and then doing a thorough assessment.

Inner thigh/groin pain (adductor pain) is an injury we would see relatively often in the clinic. There are a two key risk factors associated with adductor pain; a reduction in strength (adductors and hamstrings) in one leg and a reduction of hip rotation movement. These factors can pre-dispose a person to an injury in the hip or groin musculature. A strong clinical examination by your Physio is important. Research suggests that a clinical examination is sufficient to diagnose muscular hip pain and imaging such as an ultrasound is not warranted in the initial stages.

Diagnosing Hip Impingement requires a good Physio assessment and often an X-ray as well. Patients may complain of hip pain which has been present for more than three months and is often described as “wrapping around the hip”. In the clinic your Physio will do some special tests of your hip to see if they reproduce pain or your joint is tight.

Rehabilitation of hip pain is important to prevent reoccurrence. The key to a thorough rehabilitation is to strengthen any weak muscles around the hip, including your core, gluteals, quadriceps and calf muscles. In the initial stages treatment goals are to reduce pain, increase range of motion and improve strength. We will then progress onto functional lower limb strength. This is important in sports people or highly active people. It incorporates a graded return to sports/training with targeting hip muscle strength training

If you experience hip pain please contact us at InnerStrength of Bayside to book into a Physiotherapy Assessement. CLICK HERE to book online.

 

Calf Pain in Runners by Luci Minogue

Calf pain is a common complaint in runners. If your pain has come on gradually and is spread out over the muscle it may be an overuse injury, whereby pain is caused by fatigue in the muscle, as opposed to a sudden onset of pain during push off in running which may be an acute muscle tear. This overuse injury is called Biomechanical Overload Syndrome and is an injury most commonly seen in deconditioned runners between 40-60 years of age. Other risk factors may include a change in training load, muscle weakness, previous calf injury, stress or lack of sleep.

Assessment by your Physio will include

  • Observation of your posture and calf muscle.
  • Muscle strength testing such as how many calf raises you can do before you experience pain or fatigue.
  • Strength testing of other leg muscles.
  • Ankle movement.
  • Palpation (a feel) of the calf muscle.

Treatment for calf muscle overload is focused on increasing the capacity of the muscle to handle the load you are putting on it during running. It may also include modification to your training schedule and running technique so you are not aggravating your pain.

If you have calf pain and would like to book a Physiotherapy Assessment with one of our Physios please contact InnerStrength of Bayside on 8555 4099 or BOOK ONLINE.

How do you take care of YOU while undergoing cancer treatment?

As Cancer Rehabilitation Physiotherapists, Luci and Emily have met many patients and their loved ones at a very stressful and uncertain time.  Taking the best possible care of yourself while undergoing cancer treatment can help you cope and feel better during each stage of treatment and once the treatments are completed.

Here are 10 tips we recommend to help people going through cancer treatment:

1) Listen to your medical team, not Dr Google. Every single person’s cancer is different — even those diagnosed as the same type and stage. People respond very differently to treatment and need individualised rehabilitation to suit them. Burning mental cycles by speculating and comparing your situation to others is a waste of time and energy.

2) See a certified Cancer Rehabilitation Physiotherapist EARLY to get advice on how to maximise your recovery and what you can do to prepare yourself for upcoming treatment. It is empowering to be proactive and take control of the things you CAN control.

Know how to help yourself.

3) Learn to ask for and accept help; you can pay it forward later. A cancer rehabilitation physiotherapist will guide you on what activities, house work or exercise you can safely do and what you should ask for help with while your body is recovering from surgery or during treatment.

Often we put ourselves last, but this is a time to look after yourself.

4) Get pain, swelling, pins and needles, signs of infection and stiffness assessed early. Addressing signs and symptoms early can save a lot of time and money later, improve your recovery time and prevent long-term problems.

5) Learn to breathe properly. It takes a huge amount of emotional energy to cope with a cancer diagnosis. This often disrupts normal breathing patterns, which can in turn make it more difficult to relax, sleep well and cope with treatment. A cancer rehabilitation or breathing works physio can teach you how to breathe better again.

6) Avoid inactivity- move your body. Any kind of physical activity can be helpful, even if it isn’t moderate or vigorous intensity. Short sessions help. If you don’t have the time or energy for a long exercise session, go for shorter periods. The health benefits of several short, 10-minute segments are similar to those of one longer exercise session. The type, intensity and duration of exercise may need to change from what you have previously done and a cancer rehabilitation physiotherapist can design a safe and effective exercise prescription for you to do during treatment.

7) Be proactive in your rehabilitation, it can help reduce the short and long term side effects of treatment. For example, by doing appropriate stretches throughout your radiation therapy, you can help reduce the impact on your function and range of motion.

e.g. radiation in the arm pit region for breast cancer will affect the skin and structures under the arm. Stretches will make it less likely to get issues with the arm such as tightness and weakness.

8) Make YOU a priority, probably for the first time in your life. Self-care is not selfish or a luxury; it’s a necessity for you right now. Save your energy for activities that will help your body heal and feel better.

9) Set your intentions on the future.  Keep a journal. Plan for the future and talk out loud about the things you’re going to do after treatment. It is important to look forward.

10) Take time to enjoy at least something every day and stay connected to friends and family that can help you do this.

InnerStrength of Bayside Physiotherapists Luci Minogue and Emily Smyth are both Certified Pinc Cancer Rehabilitation Physiotherapists. For more information on the Pinc and Steel Cancer Rehabilitation Programs, please click here.

Source: www.pincandsteel.com/about-pinc-and-steel/lou-s-blog-2/how-do-you-take-care-of-you-while-undergoing-cancer-treatment/

 

Meet our June work experience student – Caitlyn!

Hi, my name is Caitlyn and I have spent the past 4 days at InnerStrength of Bayside. I have had an amazing experience here at InnerStrength. As I entered through the doors each day, all the employees were incredibly nice and welcoming, especially my supervisor, Emily. Starting off I was nervous and didn’t know what to expect, however Emily was really a blessing because she treated me well and always made sure I was occupied with something interesting to do. I had the opportunity to observe patients undergoing treatment as well as the techniques used for Physiotherapy and the use of Pilates equipment. Initially I found myself hesitant to ask questions, but Emily made me feel at ease as she continued to explain details of her patients’ injuries and recovery plans as well as asking if I had any questions. Emily also helped me understand all the ‘physio lingo’, which deepened my knowledge.

During my work experience at InnerStrength I have learnt many things, such as, what is required to help rehabilitate injuries, nerves and muscles within the body and that everyone has a story, plus much more!

Highlight of my week: I have thoroughly enjoyed learning how people recover from serious injuries. I met a man named Trent who tragically got hit by a car around 4-5 months ago. He is so positive and motivated to recover successfully. Trent was kind enough to let me sit in on his sessions and it was awesome! I really learnt a lot from his sessions; how his life is slowly being put back together and how he is rehabilitating since his accident. He has really bounced back and it’s inspiring to see!

I’d like to thank everyone at InnerStrength of Bayside for the amazing experience I’ve had this past week, especially Emily for being a fantastic supervisor and showing me the ins & outs of the profession.

 

Winter is the Loveliest Time to Swim Outdoors. By Lara Syme.

 

As I bought my entry ticket from a cold looking lady behind the counter, who was wearing a big puffer jacket and gloves, I considered going home back to my warm bed! But then I looked at the sign on the wall, updated just an hour ago, clearly stating that the outside pool is 27.7 Degrees Celsius. I pushed through the gate, and from there habit kicked in. I have the place I always leave my bag, I wear my thongs right up to the edge and by that point there is no turning back. I inch my way down the ladder rungs and smile at the other Swimmers. We all smile in winter, because it is so much warmer in the pool than it is outside in the cold solstice depths of Melbourne’s morning. We also smile because we have a lane to ourselves! It seems ludicrous that such phenomenal facilities can be subsidised by our city council! Where else in the world could you swim in a public 50 m pool within a few kilometers of the CBD for $6.50!

The Australian Bureau of Statistics have released a study of Australian’s participation in sport                                    ( http://www.abs.gov.au/ausstats/abs@.nsf/mf/4177.0 ). They found that participation “in all months of the year” in jogging and running (73%) and weight training (70%) was particularly high, as was participation in aerobics, fitness and gym activities (65%) and cycling (66%). But swimming was the activity that people were least likely to have participated in throughout the year (39%).

As a Physio I find Swimming is a sport that I am often suggesting to Patients who are eager to stay active whilst carrying a lower limb injury or an injury that is sensitive to load. And I find it is a polarising suggestion, it is either snapped up with enthusiasm and discussions on stroke and distance or out rightly rejected. When it is rejected I need to sometimes get creative with my exercise suggestions and Physiotherapist lead Pilates often gets a mention, because we individually create a program for each of our patients according to their needs and we are good at not aggravating injuries.

But for people who are not carrying an injury, my best advice is to mix it up. Differing the type of exercise you do reduces the chances of developing overuse injuries and often leaves you with more functionally useful strength. Take every opportunity that presents to move your body, every way, every day!

Reducing The Risk of Cancer- What The Evidence Suggests by Emily Smyth

In recent years, a lot of research has been done into the cause of Cancer and how likely it is to occur in different populations. There are many things which we can’t control such as genes, exposure to chemicals and environment. However, several controllable daily habits can play a role.

Cancer research UK last year suggested that smoking, diet, obesity and alcohol are responsible for 100,000 Cancers each year. That is one third of the Cancers diagnosed last year in the UK. These numbers are frighteningly large and indicate the importance of living a healthy lifestyle in order to reduce your risk of Cancer.  There is substantial evidence that poor diet, smoking and exposure to the Sun is dangerous and hence, people are made more aware of these. Smoking packets have educational pictures on them. We are encouraged to use high factor sun cream via adverts on the television and radio. Inactivity, alcohol consumption and increased body weight are all lifestyle factors which we often don’t associate with Cancer however they are significantly linked.

Recent studies suggest that alcohol intake can increase the occurrence of breast cancer by up to 33%. This study showed that women who drank more than 7 alcoholic drinks per week had a 33% higher chance of breast cancer than their counterparts who drank less than 4. However, the studies also suggest that your risk increases as your alcoholic intake increases, with those who have as little as 3 drinks per week only having a 15% chance of breast cancer. These studies, in my opinion, highlight the need for education and awareness. While drinking is often an integral part of one’s social life, knowing about these serious side effects may encourage you to decrease the amount you drink per week.

An active lifestyle has been substantially linked with a decreased risk of colon, breast and endometrial cancer (https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet#q3) with less substantial but positive results indicating the same of multiple other forms of cancer. While many people struggle to include exercise into their daily lives, often people don’t fully understand the health benefits associated. Exercise is associated with a reduction in all-cause mortality (inclusive and exclusive of Cancer). I believe that if the benefits of exercise were turned into medication it would be the worlds most used medication. By including just 30 minutes of exercises 4 to 5 times a week, you can decrease the chances of Cancer. With such clear evidence supporting these findings, exercise is defiantly something we should all try to include in our lives.

Overall it is clear that while we cannot completely eliminate the risk of getting Cancer, there are a few things we can do to help reduce our chances. Healthy eating, exercise and reducing alcoholic intake are all well researched and documented ways to reduce your risk.

 

The Injured Runner by Luci Minogue

Running is a popular form of exercise and running injuries are commonly seen by Physiotherapists. Apart from a pair of runners and your clothes, nothing else is needed. Be careful though if you are new to this form of exercise, as novice runners are 2.5 times more likely to become injured than experienced runners. If you are obese and a novice then you are at the highest risk, especially if you begin running more than 3 km in the first week.

There are a variety of factors which will lead to a running injury, including structural factors i.e. the way you are built, the way you run, training loads, tissue quality, physiology, genetics and psycho-social reasons such as stress.

Many injuries occur in the preparation to a race and some common running injuries are:

  • Pain around the knee cap (Patellofemoral Pain)
  • Stress fractures of the shin bone (tibia)
  • Pain to the outside of the knee caused by a long tendon running down the outside of the thigh (Iliotibial Band Syndrome)
  • Achilles pain (tendinopathy)

Some common running deviations that may lead to an injury include:

1) One hip drops and the weight bearing knee deviates inwards towards the other knee. This is known as Medial Collapse and can lead to many lower limb injuries of the knee, ankle and foot.

2) Landing too far in front of the body. This is known as Overstriding and can lead to knee and foot injuries.

3) Feet landing too close to the midline known as Crossover.

 

Treatment

A home strengthening program prescribed by your Physiotherapist is important and will help to prevent injury. It has been found though, that this alone does not always lead to an improvement in running style. Rehabilitation must also focus on giving feedback whilst running, perhaps through video whilst on a treadmill, to improve running technique.

To prevent the hip drop and knee deviation seen in Medial Collapse Mechanics simple cues such as “keep your hips level” and “push your knee out to the wall” can help. An Overstrider can address this by learning to increase their step rate, whilst Crossover gait can be addressed through feedback running over a straight line or increasing step rate. All these types of gait retraining will in turn decrease symptoms.

Please contact us on 8555 4099 or Book Online to discuss your running concerns with one of our Physiotherapists.

Incontinence by Emily Smyth

Incontinence is a topic often shied away from in our daily life. Few people like to admit they suffer from this problem. Many will not speak about it and find it an uncomfortable area to address. Many even are under the impression that it is normal to have incontinence to a mild degree. In face it is not a problem that we should live with and it is not a normal part of pregnancy or aging.

In modern society there is a lot of emphasis on promotion of products. There are incontinent pads advertised on the TV, the radio and even popping up in different television programs where they speak about needing and using them. While many people applaud this as an invitation to speak about this ‘taboo’ topic and encourage openness, unfortunately this type of promotion also acts to normalise a problem which is not ‘normal’ and is something you should not have to live with.  Leaking is not ‘normal’. It is not part of ageing and it is not something we should live with just because you are a mother.

There are plenty of home exercises which a Physiotherapist can prescribe to improve your incontinence. Sometimes adding in these simple exercises in throughout the day can make a significant improvement to your quality of life. If you have any concerns it is always worth a trip to a  physio who can give you further advice.

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